Tag Archives: fitness

Self Accountability

Fitness, Life Health, Training

What’s up everyone! Today I wanted to take the time to talk about Self-Accountability and how it could be the reason that you may not be obtaining the results that you would like with your fitness goals.

In my opinion, we have one of the best staff in Pittsburgh with our trainers and coaches. They have superb knowledge, are good people, have the ability to empathize, and can guide you in the right direction. If they don’t have the knowledge on a particular topic, they also always seek out more information from others to learn on that particular topic or they will dive into research with peer reviewed articles or case studies.

Although our trainers and coaches are great at Union Fitness, they can only guide you in the right direction and can only push you to a certain degree. For example, when I am doing initial consultations with potential clients, they come in with these awesome goals and large aspirations that are 100% obtainable. However, they fail to realize that sessions tend to be only 1-3 times a week. The hard truth that some people need to learn is that working out once a week, twice a week, or even three times a week is not enough in the long run to reach their particular goal. The American College of Sports Medicine recommends 300 to 450 minutes of exercise a week to achieve maximum health gains. This means that even if you are training three times a week with a trainer, it’s not enough to achieve your goals. You would need to do some type of activity on your own without a coach or trainer that way you are doing enough to reach your goals.

In my own experience in training with clients, the clients that see the best results are the ones that did extra work outside of our sessions. It could be exercise that I programmed myself for them, an outside source like another gym or classes, or something that they enjoy and are comfortable doing on their own.

To bring things back full circle, this means there needs to be some type of self-accountability when you are on your own. At the end of the day, it comes down to the client and what they are willing to do to reach their goals. Exercising once, twice, or three times a week is definitely great and if that’s all you can muster then that is fine too but there are definitely gains being left on the table. So if you are a current client and are reading this, do not be afraid to ask your trainer for extra programming to do on your own. This will speed up the process of your goals and make things more obtainable.

In conclusion, I am writing this blog to simply provide information to our members and whoever might be reading this. My intention is to not make anyone feel bad or to call anyone out. We often look to blame others for our issues, problems, or lack of progress in our lives but sometimes it takes a hard look in the mirror. Am I really doing everything I could be doing  to achieve my goals? Am I exercising with intent rather than going through the motions? That is for you to decide! Again, I want to reiterate that I am trying to give you a gentle nudge to push you in the right direction. That way you can be your happiest and best self!

I’ll leave you with this. You could have all the money in the world, the best trainers in the world, the best coaches in the world, the best support in the world, and the best nutritionists in the world, but if you do not execute and remain self disciplined then you will not get the results that you would like.

I hope this blog helps some of you out that are struggling with your goals. Do not give up and always strive for more! You will be surprised at how durable, resilient, and mentally strong you really are and can become. It will not be easy, but if it was easy then everyone would do it.

-Zain

SMART Goals and UF?

Fitness, Life Health, Training, , , , ,

When planning a training session or a group of training sessions one must ask what is the end game? Always start from the goal and work back. At UF we have many people training for meets, races, as well as different sporting events. With this in mind I ask you to take a moment and ask yourself honestly what are your goals.

 

Goals 

 

Start with the basics with goal setting. Make your goals SMART goals. If you are not familiar with SMART goals, SMART is an acronym for;

 

  1. Specific
  2. Measurable
  3. Achievable
  4. Realistic
  5. Timely

 

Take a little time to write your goals down. Maybe you want to increase your bench press by 20 lbs in 12 weeks or maybe run a 5k before May. No matter what goal you have in mind make it SMART.

 

Where does your goal fit in the gym?

 

At UF we are very lucky to have Curtis Miller as our Director of Customer Engagement. In short Curtis’s job is to make sure you are in the right place within our gym. Some people have very specific goals and for that need personal training or classes. Others may just need a treadmill to run on their training days. Regardless of what you need Curtis will help find you the place to be in the gym.

 

Different goals, Different Equipement.

 

If your goal is to be a high level lifter you may need some programming or training. At least I would assume you need a membership in the strength lab.

 

If your goals are to drops a few lbs and move a little better then a cardio membership may fit you better.

 

If you want to push yourself and be apart of a fun community then UF Unlimited may be for you.

 

If your goals are to sweat and move your body then the fitness center membership could be your option. This membership may be the most underrated option we have at UF. It is a great way to get into the gym (at a very affordable option) and train using some great equipment.

 

I listed each of these out because I have seen many people who have goals that do not align to their actions. Jim Rohn once said, “You are the average of the five people you spend the most amount of time with.” I am not sure if this is necessarily true, yet after twenty years of coaching I can say that from my experience, who you spend time with clearly influences you and your habits. Your habits will lead to your outcome.

 

Even as I self reflect on my training I see many mistakes. I asked myself yesterday am I a mountain biker who lifts or a powerlifter who mountain bikes? Also, I am aging in both activities quickly so maybe I’ll never set a SMART goal or maybe I need to see Curtis and find out my goals?

 

 

 

 

 

Push/Pull and Summer Strength Project

Alcohol, Fitness, Life Health, State of the Union, Training, , , , , , , , , , , ,

With the new year here and spring coming right around the corner, we have been hard at work planning our events for the upcoming months. If you have been with us for a period of time, then you are aware of our annual Strength Project event that we host each year. Last year, our Strength Project kicked off in January with the addition of a fund raiser and charity push/pull powerlifting competition. Unfortunately, our plans were sidelined with the onset of the pandemic, and although we did complete our goal for the fund raiser, we were unable to host our push/pull event for our members.

 

Well, that was last year, and this is a new year. With our sights set on providing you with new ideas and events, we are picking back up right where we left off. On Sunday March 21st we will be coming back to finish our Push/pull event as well as another fund raiser to support the Pittsburgh community (more details to come). The event will be free for any member who would like to sign up, along with anyone who had previously signed up for last years event but was unable to compete.

 

Following the conclusion of the push/pull event, we will be kicking off our Summer Strength Project beginning in early April with the goal of getting everyone ready for sunshine and adventures. Our Powerful and Cardio Lab coaches will be working together on the class programming to help you reach all of your goals. At the end of the Summer Strength Project in early June, we will be holding a cookout with food, drinks, and a hands on seminar. 

 

Be sure to keep your eyes and ears peeled for more details to come regarding these events.

 

How’s My Squat?

Fitness, Uncategorized, ,

We all know that Instagram has become most people’s go to for training information and videos. We could debate all day long whether this is a good thing or a bad thing. In my eyes the sum of it all is a good thing. I do see the down side, which is mainly ego. Yet I will take this, if it means that we can learn from some of the smartest people in the world.

 

This week I received a few messages about different pro athletes training. I find it concerning anytime that one comments on training that they were not present at the session, and know the background of the training. So when these questions are posed to me I tend to be honest yet give a non-answer.

 

Let’s break down a few of the different squats we see online.

 

  1. The Ed Coan squat- This is the squat that is well below parallel and looks perfect. We rarely see these.
  2. The Westsider- Super wide and no deeper then we need to be. Often times a bit on the high side.
  3. The ATGer- Low as can be with a side of knee cave.
  4. Front Squat- This gets two different groups, the Oly lifter who looks perfect and the the powerlifter who can’t get in the right position and looks miserable doing the lift.
  5. The NO Eccentric Box Squat- Race to the box, slam as hard as possible, and try to snap your spine (please don’t do this).
  6. The Rock and Roller- This is another variation of the box. Hit the box rock back and try to slingshot yourself back up.

 

Ok with me now judging everyone the truth is this. People have become strong doing each and everyone of these. So instead of telling someone what they should do you should probably just sit back and learn. People have become strong doing all of the above and while you can argue what is “right” it doesn’t matter as it is not your training.

 

Be Strong!

 

Old Man Uncle Hamer

Alcohol, Fitness, Life Health, State of the Union, , , , , , , , , , , , ,

2021 is going to be FUN!

 

Hold on to your butts, we have more cool things coming your way and here are a few of the new things you’ll see at UF in 2021.

 

On Site at Union:

Charity/Fundraiser Super Group & Marathon Classes

Comedy, Coffee & Competition

Athlete & Agility

Metal/Rock N Roll Yoga

Movement & Mobility

Strongwoman/Strongman Conditioning

Battle of The Gyms

Health, Wellness & Training Education

Hands on Training Seminars

Monthly Challenges

Blood Drives

Toy/School Supply Drives

And More…

 

Union Fitness Adventure Series:

Mobile Pop-Up Bootcamps

Pittsburgh Stair Climb Tour

Bike Pittsburgh to D.C.

Hike Pittsburgh

Run Pittsburgh

Brewery & Bootcamps

And More…

 

Union, let us hear your voices! Tell us your ideas you may have and any interest in the above-mentioned events. For any event we would love to partner with local North Side or Pittsburgh area small business to support local and highlight those businesses. Send in those ideas and let’s rock n roll all over 2021.

 

Cheers,

 

CeJ

Happy New Year, We Need the Old You

Fitness, Life Health, Training, , , , , , ,

I have very eclectic taste in music so when I think I tend to go to what song fits the moment. I have realized this habit has rubbed off on my son. We will often be driving and jamming some tunes then Tenzing says, ‘”Dad this is the perfect song for this moment.” With that in mind I can’t write this blog without thinking about a song from the Old 97’s. In the song “The Magican” Rhett Miller sings these words, “Oh, but I wanna be with the real you.” This song has always haunted me as it reminds me that we need to be the real version of us. With this I welcome you to 2021.

 

If you made it this far you may be asking why you are still reading me ramble about a song and band you probably never head of? Because I want to make 2021 the year of the real you. Bring you to the gym, work, and life everyday. Often the date changes and people say it’s time for a new you. It isn’t! Today is a great day to evolve, and with that we must understand that the real you should be you, who is trying to improve daily.

 

Think of this in terms of lifting or training. When you began you never thought you could do what you currently do, until you put the work in. Then afterwards you were still you, just a stronger and more wise version of you. Let us not throw out the past, let us not throw out our mistakes. Bring them with you and let’s all grow, evolve, and make 2021 just another step in the right direction.

 

Now I am asking for you to help me. How can I, and UF help you in 2021. We have never seen a year like 2020, so we are open to new ideas. Share with me your thoughts and if we can, we will do what we can to help you improve the real you.

 

Happy New YEAR!

5 Ways to Make Your Pulls Ups Spicier than Rick Sebak’s Eggnog

Fitness, Life Health, ,

Happy Holidays my friends!

 

During December the members and staff of UF had a Challenge to see how many Chin/Pull-ups you can total for the month. The sheer word pull-up runs chills down the spine to many as they flash back to middle school P.E. as a gym teacher in questionable length shorts blows a whistle and shouts at you. Well have no fear, CeJ is here with 5 variations to help build you up to overcome your fears and frustrations of Chins/Pull-ups.

 

5 Variations

 

1) Band Assisted on Rack: Set any band on the J Hooks of the rack (make sure the Js are set tight and won’t fold in). Carefully step on the Band and grab the bar. The band will assist you a lot at the bottom and just a tad at the top. Always work great technique and full range of motion to engrain movement patterns.

 

2)Band Assisted on Bar: Similar to the movement above but now the band is attached to the bar and you can either put your knee or foot in the band. Foot will give you more assistance, knee will give you less.

 

3) Eccentric (Down Slow): Get up by jumping, climbing or just start at the top of your pull, with this movement, we just focus on the descent. Once at the top take 3-5 seconds down, control yourself to the bottom of your pull.

 

4) Isometric (Hold at Top): Similar to the movement above, now we are just holding ourself at the top position for as long and strong as we can.

 

5) Chain, Weighted, Band Resisted: Take your standard issue pull and now toss some resistance on. Still keep great form and give it hell.

 

Remember, any of these exercises can be modified and adapted to fit where you are in your wellness journey.

 

Video Demos are posted on our Instagram page, give em a peep!

 

Take your time with these and progress slow. You can do this with a positive attitude and a solid mindset. If you want a little push here and there, just let us know and we can get you there! If you have any questions, please let us know.

 

Cheers,

CeJ

New Year, New Strength, New Friends

Life Health, Training, , , , , , , , ,

UF and LEG1ON Training are excited to host our first ever combined bootcamp. On January 1st, 2021 UF and LEG1ON will come together on the UF outdoor turf to host a bootcamp that is free to all.

 

We have been trying to reach out and work with other local training facilities to offer Pittsburgh a better fitness and strength community. LEG1ON opened in 2020, and immediately gave us a gym that was open to working with us. Due to this relationship, we will be having more joint offerings in the future. The details of the bootcamp are below.

 

Time and Date: Jan 1st, 2020. 11 AM-Noon.

Location: Union Fitness, 100 South Commons, Pittsburgh PA, 15212

How do I sign up? Sign up on MindBody.

Is there a cost? This class is free to everyone.

What can I expect? You can expect two of the best gyms in Pittsburgh coming together with their best instructors, to give you a great workout to start the new year.

Will it be safe? Our outdoors space at UF is big, and we require masks at all times when on the premises.

 

We hope to see you here on Jan 1st to meet some new friends and have some fun.

 

Todd Hamer

 

Monthly Challenge

Fitness, Life Health, Training, , , , , , ,

For the month of December we are offering all of our members a chance to challenge yourself, as well as us here at UF. There will be 4 different options and scoring sheets are hanging outside of our cardio lab. With these challenges you can complete them in the gym or tag us on instagram and we will put your score up for you. The winner of each challenge will receive a free massage. For those of you who are not ready to come back to the gym we can save your massage for a later date. Here are the challenges.

 

Challenge 1, Erg 2k Challenge.

 

For this challenge the goal is to do as many 2K’s on the Erg (rower) as you can during the month. The rules are simple. Row 2000 meters and that is 1 point. Row 4000 that is 2 points  etc. If you row 3000 today and 3000 tomorrow that is still only 2, 2 k’s. So please be honest as we are on the honor system.

 

Challenge 2, Bike 3 mile Challenge. 

 

For this challenge you just have to ride 3 miles on an airdyne bike. Similar to the first challenge you will just be asked to do the ride, then record it. Also, similar to the first challenge this must be done in 3 mile increments.

 

Challenge 3, Ski Erg 2k Challenge.

 

Read challenge one and do the same thing on a ski erg.

 

Challenge 4 Pull Up Challenge.

 

This is the simplest challenge. The goal is to hit as many pull ups as you can in the month of Dec. These can be done anytime and anywhere. Just record how many you have done.

 

As I stated earlier the scoring sheets are posted in front of the cardio lab. Some of our staff will participate in these challenges as well. If you do any of these challenges at home just tag Union Fitness and we will add your score in for you. If you do anything here just record it on our score sheets.

 

Now let’s get back to training!

 

 

 

 

 

Union Fitness Labs Presents, The Virtual Bumpy Turkey Bowl & Burn

Fitness, Life Health, Training, , , , , ,

Gobble Gobble to all of our Thanksgiving Bumpy Battalions!

 

With everything going on we had to call a hot route into a Red 7 audible…if you don’t follow that one, then you should take a quick peek at Wedding Crashers backyard football scene to hype yourself up and “would you just go stand on the other side please?”

 

Sometime during your Thanksgiving feast, Macy’s Day Parade balloon critique, Foosball cheering, Planes Trains & Automobiles marathon & mid-day nap, come jump on our Instagram and sweat the gravy train out with our Virtual Bumpy Turkey Bowl & Burn workout. We will have it posted in the morning so you have all day to get the deal done.

 

If you haven’t checked it out yet, please click on our Thanksgiving donation blog. The proceeds will go to a local business and our first responders.

 

We are thankful for all of you and the amazing things you do!

 

Come catch me on the flippity flop and let’s get bumpy on Thanksgiving.

 

Cheers,

 

CeJ